(215) 291-2968 Tuesday - May 21, 2019

WOD 032916: The Bear Complex


CrossFit Novem: Strength: The Bear Complex 5 Rounds 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 BTN Push Press Conditioning: For Time: 21-15-9 Clusters (95/65#) Ring Push Ups Sub parallette push ups Cash Out: Teams of Two or Three 3 Rounds Teams of Two 1 Minute Max Calorie Row 1

CrossFit Novem:

Strength:

The Bear Complex

5 Rounds

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 BTN Push Press

Conditioning:

For Time:

21-15-9

Clusters (95/65#)

Ring Push Ups

Sub parallette push ups

Cash Out:

Teams of Two or Three

3 Rounds

Teams of Two

1 Minute Max Calorie Row

1 Minute Wall Sit

Teams of Three

1 Minute Max Calorie Row

1 Minute High Plank

1 Minute Wall Sit

Score is total Calories as a team.

Novem BootCamp:

Gymnastics:

Skill Work: Pull Ups

A) 3 x 5 Beat Swings

B) 3 x 10 sec Mod Dragonflies

C) 5 x 10 sec Hold at top + 5 sec eccentric Pull Ups

D) 5×5 Pull Ups

WOD 1:

7 Min AMRAP

5 Burpee Broad Jumps

10 Goblet Squats or Alt Pistols

15 KB Swings

-90 sec rest-

7 Min AMRAP

5 Pull Ups

10 Ring Push Ups

15 Ball Slams

Novem Barbell Club:

Power Snatch
warm up to…
(7) 1 x @ 80%
Clean & Jerk
warm up to…
(5) 1 x @ 80%

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